Kunyangwe mwana wako ari mudiki ari kutsvaga rimwe girasi remvura, mwana wepakutanga anotya kuti ave nehope dzakaipa kana kuti ane gumi nemakore achinyengeterera "Maminetsi gumi chete" zvisati zvabuda kunze, kana uri mubereki, unoziva kuti nguva yekurara inogona irwa hondo. Ndihwo humwe hutano hwehupenyu: somunhu mukuru, husiku hwakanaka hwekurara hunokosha, asi kuvana, nguva yekurara ingori imwe mhirizhonga yakasarudzwa pamusoro pavo nevakuru. Kunyange zvakadaro, kurara kunokosha kuti uve nehutano hwakanaka, saka kana iwe watanga kutya kutya kusvika kwemazuva nekurwisana kwemazuva ekurara nemwana wako, heyi mapepa mapfumbamwe okuita kuti mwana wako aende kunyika yeNod zvishoma zvishoma nyore.
01 ye 09
Ita Zuva Rokurara Routine
Klaus Vedfelt / Getty Images Zvichive vaduku kana vakuru, munhu wose anobatsirwa nekunogara nguva dzousiku . Kwete chete inopa nzira yekudzima pakuguma kwezuva, asi inobvumira uropi kuziva kuti kurara kuri kuuya, zvichikonzera kurara kunobatanidzwa. Nokuda kwechiitiko chakanakisisa, nguva yekurara inofanirwa kutora maminitsi makumi matatu kusvika paawa, inosanganisira mabasa okuzorora chete uye kuguma mumubhedha. Kana mwana wako achiri muduku, iwe uchaita tsika naye, asi vana vakwegura vanogona kutora zvizhinji zvavo ivo pachavo.
Chiitiko chepanguva yekurara chinogona kusanganisira:
- Bhati inotonhora
- Kuisa pajamas
- Kuisa chifukidzo chezuva rakatevera
- A snack light
- Kuverenga kana mamwe mabasa mashoma
- Mwenje kunze
02 of 09
Simba Pasi
Jon Feingersh / Getty Images Munyika yanhasi isina tsvina, vana vakawanda vanopedza maawa akawanda zuva rega rega vachitaurirana nemagetsi. Izvi zvinonyanya kuitika nechegumi nemakore yakagadzwa. Zvinosuruvarisa, chimwe chezvinhu zvakajairika kuchengetedza vana vakasvinura usiku ndezvenguva inoshandiswa kutarisa pachiedza chinopenya mukati meawa kana maviri panguva yekurara. Chiedza chinobudiswa nekombiyuta, foni kana terefesi zvakakosha zvakakwana kuti zvipindire nehuropi hwekugadzira melatonin, hormone inodzora kurara. Kana iwe uchida kuti vana vako vararame nekukurumidza uye kurara zviri nani, iwe uchada kusungira zvakasimba "kwete magetsi" yehurongwa kweawa rinenge risati ravata.
03 of 09
Banish monsters
Jared DeCinque / Getty Images Rima nzvimbo inotyisa yevana vakawanda. Monsters ari pasi pemubhedha, varume vakaipa vanopinda mumba, iyo boogeyman iri kutaridzika muimba yekamuri ... sezvo vana vachikuridzira mafungiro akangwara, zvakajairika kuti usiku hwekutya huve kuve nemigumisiro. Kutya kwerima kunowanzokwira pakati pemakore maviri nematanhatu, asi kunogona kuramba kuripo kune vana vakawanda (uye kunyange vamwe vanhu vakuru). Iwe haungagoni kubvisa kutya zvachose, asi iwe unogona kubatsira mwana wako kutarisa kutya kwacho kunze kwechimiro chakanaka.
- Ita kuti mwana wako avete nehomwe yekutengesa kana imwe yekunakidza, uye umuyeuchidze kuti chiyiko chiripo kuti chirambe chiri pamwe naye uye chimuchengetedze akachengeteka.
- Usambozvidza mwana wako nokuda kwekutya kwake, asi ita nekukurumidza, nyaya-ye-chokwadi "chekuongorora chechigaro" panguva yekurara.
- Kunyange zvazvo nzvimbo yechitema yakanakisisa yokurara, chiedza cheusiku chinogona kubatsira chaizvo vana vakawanda vanotya rima. Rega mwana wako atore kunze kwechiedza chemausiku, uye uibudise kunze kwekamuri kubva pamubhedha.
- Gadzirisa nzvimbo yemwana wako kuitira kuti mubhedha uri pakona. Izvi zvinoderedza pasi pamasango akazaruka angangoshandisa kusvika kusvika uye kubata mwana wako.
- Zvipfuwo zvinogona kuvhiringidza kurara , asi mwana anotya zvikuru anokwanisa kuwana nyaradzo kubva pakuva neFido kana Mittens pedo, zvichida mumubhedha wemakamuri.
04 of 09
Shingairira Nyoka Yakanaka
David Sucsy / Getty Images Shandira mwana wako wekaseti yakanyanyisa kunwa usati wavata, kana kurega wako gumi nemakore achibatsire kune zvimwe zvimedu zve pizza vasati varova furu, uye iwe unogona kunge uine mwana asingagoni kurara pamaoko ako. Dumbu rakazara rakazara chikonzero chinowanzokonzera matambudziko ekurara, kunyanya kana dumbu iro rakazara neshuga kana mafuta. Kune rumwe rutivi, mwana ane nzara haazorarami zvakanaka. Mhinduro yacho ndeyekurara nguva yekurara iyo inobatanidza kubatsira kweproteine pamwe chete necarbs. Zvisarudzo zvakanaka zvinosanganisira mukombe wekusava neshuga wekudya uye mukaka, tsanga yehutu yakapoteredzwa tsvina yewadhiri, iyo nibble yechizi pane zvipfeko kana zvishoma kubatsira yogurt. Uyezve, iva nechokwadi chokuti mwana wako haadi kunwa chero cafinini mumaawa akawanda ekurara.
05 of 09
Ipa Rudziro
KidStock / Getty Images Kunyange zvazvo vacheche vasingafanirwe chinhu mumakanda avo anokonzera njodzi yekudzivirira, vana vaduku nevana vaduku vanowana nyaradzo yakawanda kubva kumubhedha. Kune vana vakawanda, uyo anoshanda naye anouya muchimiro chemhuka yakakodzwa yakavezwa. Kune vamwe, ihombodo yakadikanwa uye yakasakara kana muteyo. Kunyange zvakadaro vamwe vana vane zvisarudzo zvakawanda zvisingawanzozivikanwi - chitima chekutambira, bhuku kana chido chinoda chiito. Kuva neshamwari yeusiku kunobatsira vana vanozorodza uye vanonzwa vakachengeteka. Chero chipi nechipi chinosarudzwa nemwana wenyu, regai iye awedzere kudiwa kwemudiwa uyu zvakasikwa.
06 of 09
Isa uye Simbisai Nguva Yokurara
MifananidzoBuvara Mifananidzo / Getty Images Chimwe chinhu chinokosha usiku hwakanaka hwekurara ndenguva yakakwana yekurara. Usarega mwana wako asarudza paanenge achida kuenda kunorara - chisarudzo ichocho chiri kwauri, uye zviri kwauri kuti uite izvi. Maererano neCDC, vana vezera rekuyaruka vanoda nguva dzinenge 11 kusvika ku12 dzehope zuva roga roga, vana vepachikoro chesekondari vanoda maawa gumi pazuva uye vechidiki vanofanira kurara kwemaawa mapfumbamwe kana gumi usiku humwechete. Sezvo vana vakawanda vachida kukwidzwa neimwe nguva kuitira kuti vagadzirire kuchikoro kana masikati, zviri nyore kuverenga nguva yakakodzera yokurara: ingoratidzei kumashure kubva mangwanani evha. Ita nepaunogona napo kuti urambe uine chiitiko ichi, kunyange pakupera kwevhiki uye mazororo. Mubairo wako uchava mwana anozorora akarara nyore nyore.
07 of 09
Kurara-Shamwari Yokugara
Mifananidzo yakasvibiswa / Getty Images Kungofanana nevakuru, vana vanovata zvakanyanya munzvimbo ine rima, nzvimbo yakanyarara inenge ichitonhora - kazhinji pakati pe 65 ne70 degrees usiku. Kana iri mamiriro ekuviga yemwana wako ari kumuchengeta akamuka, tora matanho anodiwa kugadzirisa mamiriro acho ezvinhu. Zvinogona kutora zvishoma pane mhepo-mhere-mhere, mubati webhedha kana kuti humidifier uye yakaremera drapes kuti ubatsire mwana wako kurara zviri nani.
08 of 09
Relaxation Techniques
Cultura RM / Paul Burns / Getty Images Vangasava nehanya nekubhadhara zvikwereti kana zvinetso zvebasa, asi izvozvo hazvirevi kuti vana vehupenyu havana matambudziko. Kana mwana wako akaoma kana kushungurudzika usiku, mumubatsire kusunungura zvakakwana kuti arara nokumudzidzisa nzira dzakanaka dzokuzorodza.
- Munyengetero wekurara ndiyo nzira inobatsira yekudzikama mupfungwa, kunyanya kana inonyanya kuratidza kuonga.
- Kunyange mwana muduku angashandisa nzira yakanyatsofungisisa yekufungisisa-kuisa pfungwa kune umwe neumwe kufema mukati nekunze, paanenge akanyarara kuverenga kana kufunga kwezwi kana mutsara.
- Vana vakwegura vanogona kubatsirwa nekufungisisa. Kune zvakawanda zvekushandisa uye zvinyorwa zvinowanikwa nemafungiro akatungamirirwa zvakananga kune vana. Vakawanda vanotungamirira mutereri kuburikidza nekuzorodza muviri kuburikidza nekusunungura mutsauko wemasumbu. Vamwe vanobatsira mutereri kuti azorore nekufananidzira kunonoka kwemazuva ano, akadai segungwa, gomo kana meadow.
- Mamwe mashoma yoga anoita musati warara ndeimwe nzira yekubatsira mwana wako kuti azorore.
09 of 09
Remedi Remedies
Rebecca Drobis / Getty Images Kana mwana wako pane imwe nguva achida rubatsiro runowedzera mukudarika kana kurara hope, kune mishonga yakawanda yepanyama yekuedza. Imwe yezvakanakisisa ndeye aromatherapy, kushandiswa kwekunyoreswa kwemafuta anokosha emiti kunobatsira mararamiro ehutano nemafungiro. Edza madonhwe mashomanana e lavender anokosha anokosha pamutsiro wemwana wako, kana mhepo inonhuhwirira yelavender room. Herb tei imwe ingangodaro - kune maruva akawanda ayo anofarira zvakanaka uye anokurudzira kurara. Edza chamomile, hops, California poppy kana passionflower chai. Itai kuti mwana wenyu anwe mukombe weiawa awa kana kudaro asati avata. Kana zvichidikanwa, fadza nechingwa uchi.